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5 Ways to Kick Your Training Up a Notch

Stuck in a rut? One of these solutions is sure to help pull you out.

by Jim Vance

If you’re like most IRONMAN triathletes, you’ve probably already set your goals for this season and hope to improve on last year's results. Setting goals is the first step to a better season, but the next step is the challenging part: figuring out how to make it happen. Here are five things you can do to kick your triathlon training up a notch and meet your new goals.

1. Invest in a power meter

There is no better tool for seeing improvement in your cycling than a power meter. Once you train with power, you’ll wonder how you ever trained without it. Heart rate data, bike speed and distance don’t tell you what your actual output is, or if you are improving, since those metrics can vary greatly based on conditions.

Power meters also help you pace during an IRONMAN, so you can maximize your race performance and train specifically at your race pace.

2. Hire a coach

In the spirit of full disclosure, yes, I am a coach, so of course I am going to recommend that you hire one. Many athletes are happy with the routine they have and don't feel a need to change. If you are willing to change, open to learning more and are able to do the training your coach prescribes rather than what your training partners are doing, you'll likely improve under the guidance of a coach.

There are a lot of different coaching styles and philosophies, so be sure to do some research, or even interview a few coaches. Even a consultation with a coach to share your current training plan and the results you’ve had can be the change that opens the floodgates. (If you’re not sure where to start looking, TrainingPeaks offers a free Coach Matching Service where you can get matched with a coach based on your budget, experience level and other preferences.)

3. Invest in your recovery

IRONMAN athletes tend to obsess over the details of a workout, but once the workout is over they lose a lot of focus on the details which will maximize the body’s response to the training—the recovery. Many athletes think that workouts give you fitness, but the body makes its changes during the recovery period. The better you recover, the better you train, and the more your fitness improves. With this in mind, consider how you can improve your recovery. You might hire a massage therapist regularly to keep you healthy and training consistently. Maybe it’s time to invest in some self-massage tools, or even compression gear or ice baths. Or you could consult a dietitian, who can help reform your diet. It can even be as simple as figuring out ways to be more efficient with your time, so you are less stressed and can get more sleep.

One of the best ways to jump start your fitness is to attend a training camp for anywhere from three days to a few weeks. When you leave your home and work, you remove distractions and can focus on training and performance like never before. Attend a camp put on by a quality coach and you’ll likely learn a lot about ways to improve your technique, nutrition and training strategies.

If you have a peak event, such as an IRONMAN, a training camp at the course venue itself can help you prepare for race day specifics, which will enhance your training as well as eliminate stress since you will be comfortable with the venue and local scene.

5. Change the focus

Many long course triathletes train like long course triathletes all year. There’s no quicker way to get slow than to train slow all the time. Early in the year, consider training the energy systems you usually ignore during the race season. For example, if you have a late-season IRONMAN race, there is little need to spend the spring months training as though the race is only weeks away. You have plenty of time to put in the volume you need to be prepared. Use the early season to improve speed in shorter distance sprints or Olympic-distance races. Eight to 12 weeks focused on speed development might kick start your long-course breakthrough.

Try some of these ideas, and you’ll likely see the breakthrough improvements you’re looking for in 2014. Good luck!

Jim Vance is an Elite Coach for TrainingBible Coaching, based in San Diego, CA. You can follow his writings on training and racing at CoachVance.com, or browse his IRONMAN training plans on TrainingPeaks.